Have you ever considered that your body can actually "talk" to you? Well, maybe not with words, but with signals. How does he tell you that he lacks protein?
Protein is a key nutrient involved in many processes in our body, from building muscles to transmitting signals in the brain. Their deficiency can cause many negative effects on health and well-being.
The role of protein in the body
Proteins are one of the basic building blocks of the body. They consist of a chain of amino acids, which are key to many functions in the body. The main roles of proteins:
- Building and restoring tissues: They are essential for the growth and repair of tissues in the body, including muscles, skin, bones and organs.
- Transporting substances: Certain proteins act as carriers of substances such as oxygen, hormones and nutrients throughout the body.
- Strengthening the immune system: Certain proteins play a key role in the functioning of the immune system, helping to recognize and destroy pathogens.
- Transmission of signals: Certain ones act as signaling molecules that enable communication between cells and organs.
Signs You're Deficient in Protein
One of the most obvious signs of deficiency is loss of muscle mass. Muscles are made up of proteins, so their lack leads to their breakdown. Lack can weakens the immune system, which increases susceptibility to infection and disease. Proteins are an important source of energy for the body. Deficiency can lead to feeling tired and exhausted.
They have been shown to play a role in the production of neurotransmitters that affect mood. Deficiency can cause irritability, anxiety and depression. Proteins are also crucial for the health of the skin, hair and nails. Their deficiency can cause dry skin, brittle hair and brittle nails.
How to recognize the signs of protein deficiency
- Changes in body composition: Observing changes in body composition, such as loss of muscle mass or increase in body fat.
- Mood changes: If you notice sudden changes in mood, such as feelings of anxiety, depression or irritability.
- Skin, hair and nail problems: Dry skin, brittle hair and brittle nails.
- Common colds and illnesses: A weakened immune system resulting from a lack of protein can increase susceptibility to frequent colds and illnesses.
- Nausea and tiredness: If you often feel tired and without energy, despite getting enough sleep.
Take action on protein deficiency
If you recognize the signs of protein deficiency, it is important to take immediate action to restore balance in your body. Increase the protein intake in your diet by eating food, rich in this nutrient, such as meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds. If necessary, you can also try s nutritional supplements, which contain protein, such as protein powders or protein bars. Turn on regularly physical activity into your everyday life, as exercise can stimulate protein metabolism and help build muscle.
Some foods that are rich in important proteins
- Meat: Chicken, turkey, beef, pork and fish are excellent sources of protein. When choosing meat, it is recommended to choose the least fatty options and avoid an excess of saturated fat.
- Fish and seafood: Salmon, tuna, mackerel, herring and other fish are rich in protein and also in omega-3 fatty acids, which are beneficial for heart and brain health.
- Eggs: Eggs are an excellent source of high-quality protein that contains all the essential amino acids. You can enjoy them in a variety of ways, such as hard-boiled, soft-boiled, poached, poached or as an omelette.
- Dairy Products: Milk, yogurt, cheese and other dairy products are rich in protein, calcium and other nutrients. Choose options with less fat and less added sugar.
- Plant sources: Nuts, seeds, legumes (eg lentils, beans, peas), tofu, tempeh and other plant-based foods are excellent sources of protein for vegetarians and vegans.
- Cereals and legumes: Quinoa, millet, brown rice, spelled, lentils, chickpeas and beans are foods that also contain significant amounts of protein.
If you have a serious problem with a protein deficiency, consult a doctor who can prescribe appropriate treatment or dietary guidelines.
